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Half-sit-up-flye

Tip: Half Sit-Up Flye

Strengthen your core and get some isolation work for your pecs at the same time with this unique movement.

Tip: 4 Foam Roller Drills For Heavy Pressers

These upper body drills will get you ready to press heavy. Check 'em out.

The 5 Bad Habits of Weak Lifters

Sometimes success involves studying the habits of unsuccessful people and then doing the opposite. Here are five of their bad training habits.

Tip: How to Build Your Serratus

Here's how to target this often neglected muscle.

Half-sit-up-press

Tip: Half Sit-Up Press

Hit your chest and abs at the same time with this tough exercise.

Alternating-dumbbell-press-from-bottom

Tip: Alternating Dumbbell Press, From Bottom

Tension builds muscle and this variation provides a lot of tension on the pecs. Be sure the dumbbell held at the bottom doesn't rest against the body.

The-overhead-squat

Tip: The Overhead Squat

Overhead squats will improve your regular back squat technique and patterning.

America Loves Steroids

Despite the draconian laws and the alleged health risks, steroid use continues to rise in America. But here's what you don't know.

Alternating-dumbbell-press-from-top

Tip: Alternating Dumbbell Press, From Top

Build your chest and enhance shoulder and elbow stability with this pressing variation. It'll even challenge your core.

Decline-kettlebell-pullover

Tip: Decline Kettlebell Pullover

Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.

Reverse-lunge-with-a-hold

Tip: Reverse Lunge With a Hold

This variation hits the glutes and hams hard, and it's more knee-friendly than the forward lunge. Add an isometric hold on the last rep.

Lying-cable-pullover

Tip: Lying Cable Pullover

Keep the low back pushed into the floor to keep constant tension on the targeted muscles with this pullover variation.

Non-alternating-walking-lunge

Tip: Non-Alternating Walking Lunge

Get better results with walking lunges by not alternating your legs. Maximize constant tension and occlusion by leading with the same leg.

Incline-kettlebell-skull-crusher

Tip: Incline Kettlebell Skull Crusher

Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.

Tip: Fine Tune Your Glute Training

You need more than squats and deadlifts. Add a couple of these glute-focused exercises into your program.

Lat-activation

Tip: Activate the Lats, Prevent Bar Drift

A simple lat activation drill that helps you prevent bar drift when deadlifting heavy.

Isolateral-kettlebell-squat-and-curl

Tip: Isolateral Kettlebell Squat and Curl

Boost tension, cellular swelling, and create occlusion with this curl variation.

6 Signs You Need to Change Exercises

Don't let yourself become immune to training. Here's how to tell when you need to change things up, plus some smart ways to do it.

Alternating-kettlebell-skull-crusher

Tip: Alternating Kettlebell Skull Crusher

Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.

Tip: The Mirror is the Ultimate Judge

Forget about how much you weigh. Here are some better ways to track your progress.

Inverted-row-modification

Tip: Inverted Row Modification

This variation places better emphasis on the lats.

Tip: Total Arm Training

Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.

Tip: No Need to Stretch If You Do This

Science shows you can improve mobility without stretching. Here's how.